A lot of us love to eat eggs for breakfast, especially after finding they could help with weight loss. You may be throwing away the yolks to cut calories and reduce cholesterol, which is fine but did you know that most of an egg's nutrients are found in the yolk? Take a look at the comparison below to see what you may be missing.
Want to see how an egg white and yolk compare head-to-head? Then read more
| Egg White | Egg Yolk | |
|---|---|---|
| Calories | 17 | 59 |
| Fat (g) | .06 | 4.51 |
| Saturated Fat (g) | 0 | 1.6 |
| Carbs (g) | .24 | .61 |
| Protein (g) | 3.6 | 2.7 |
| Cholesterol (mg) | 0 | 210 |
| Sodium (mg) | 55 | 8 |
| Calcium (mg) | 2.3 | 21.9 |
| Vitamin D (IU) | 0 | 18 |
| Folate (mcg) | 1.3 | 24.8 |
Moral of the story: Think about keeping (and eating) a few yolks every once in a while -- If you don't currently have cholesterol problems, you can eat up to seven yolks a week. You can get even more detailed info, such as how much Methionine are in a white and yolk, at the USDA Nutrient Database.
Fit's Tip: If you are spending extra dough on Omega-3 eggs, then be sure to eat the yolks because that is where the Omega-3s are found.
Maison Martin Margiela
Eric Van Peterson
Calvin Klein
ive always heard that whites are beter for you and ppl on diets do the whole eg-white thing but i like my eggs to have both
1Whenever I eat eggs, I have one whole egg (yolk + white) and the have 1-2 plain whites.
2oops, my comment should have said "and then have 1-2 plain whites"
3me too, I always make an omelette with 1 whole egg and 1 white, I give the yolk to my dog! She loves it
4Then add in some lean ham to give it a kicked flavour, no one would ever guess its a "light" version of an omelette.
I always think yolk tastes better, but I gave them up for the cholesterol; now I will reconsider them for sure!
5i think it all comes down to do you want the protein or less calories.
6Is this nutrition info correct--that one whole egg has only 1.6 grams of total protein? That doesn't seem right...
7How can this be correct?? It says that egg whites have 0 grams of protein - I thought eggs whites were all protein. Calorie-count.com gives it 4 g. I'm all for the occassional yolk but love my whites for their "cheap" protein:)
8I heard that yolks can be healthy from my mom, and reading into it I read that yolks have a mineral called choline in it, a Vitamin B type complex that is rarely found in other food sources. I still don't eat them because I never liked the taste though.
9No matter what the nutrition info is on eggs (used to be bad for you, them only the whites were good, now, yolks are good..), I'll never give up my eggs! Sunday brunch without 2 eggs over easy is not Sunday brunch for me! Yum!
10It's very useful to know that the omega-3 is all in the yolk, I didn't know that! But, I did double check on nutritiondata.com and there it says one large egg white has 17 cals and 4 g of protein. I am not sure where the inconsistency lies but wanted to share that info. Does anyone else have any definitive info on the protein content of egg whites?
11I don't think this info is correct. There is protein in a white. And definitely more than 1.6 g of protein in a whole egg.
12the info above is NOT correct...eat the whole egg, the yolk has all the nutrients, digestive enzymes and good fats...raw is best! go back to old school egg and fresh fruit protein shakes, instead of using protein powders. cheers!
13I thought the whites had protein! Can this be right?
14what's the unit for saturated fat? 17 and 59 what? i think its another mistake.
15raw egg!! ever heard of salmonella?
16This makes me feel a little beter about eating the yolk it's to yummy to throw away!
17salmonella from raw eggs is very rare and only effects those with weak immune systems...if you eat healthy and exercise the chances are very small.
18Yikes. You guys are right, the table was definitely messed up. I think something must have happened upon publishing it. I fixed it now, sorry for the errors but thank you for pointing them out to me!
19egg white is the best baby
20Actually you can get salmonella even with the strongest of immune systems, it comes mainly from the outside of the egg. When the inside makes contact with the outside it can get it but it disapears with cooking. If your going to eat raw wash very well first; better yet eat quail eggs which are hypoallergenic and sterile.
21I heard that yolks actually require more energy to break own; is that true?
22egg whites are a lot better for bodybuilders as theyve got more protein and less fat
23The weight of eggs vary and this would effect the amount of nutrients. Following info is from FDA website.
Sizing of Eggs
Size tells you the minimum required net weight per dozen eggs. It does not refer to the dimensions of an egg or how big it looks. While some eggs in the carton may look slightly larger or smaller than the rest, it is the total weight of the dozen eggs that puts them in one of the following classes:
Size or Weight Class Minimum net weight per dozen
24Jumbo 30 ounces
Extra Large 27 ounces
Large 24 ounces
Medium 21 ounces
Small 18 ounces
Peewee 15 ounces
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